Good habits for weight loss
Before vacation, birthdays, New Year, women begin to actively lose weight. You always want to lose weight quickly, so many resort to harmful mono diets and starvation. All this ends in exhaustion of the body, crashes and sharp weight gain after returning to a normal diet. Fortunately, there are ways to lose weight safely and without discomfort. It only takes a few simple habits. Dramatic shedding of extra pounds will not work, but a stable result is guaranteed.
Breakfast activates the metabolism, makes the stomach "wake up" and start working. In the absence of breakfast, the metabolism remains slow. The body begins to save energy because it does not know when it will receive food. As a result, by noon one becomes lethargic and very hungry. High-calorie sandwiches, chocolate, rolls are chosen for a quick breakfast. They obviously do not contribute to weight loss. It is also important to keep in mind that the morning meal is completely absorbed and converted into energy.
Therefore, starting the day with a cup of coffee and a cracker is wrong. A bowl of oatmeal, cottage cheese with pieces of fruit, scrambled eggs, tea with honey - this is the ideal breakfast that will saturate the body with calories, vitamins and nutrients.
Scientists have calculated that if a person simply stands on his feet for 25 minutes, his body burns 225 kJ during that time.
Therefore, the weight loss process can be stimulated even without exercise. Do not rush to take a seat on the bus, if you are not far away, get up every half hour of work in front of the computer to stretch. Water activates metabolism, removes toxins from the body. Therefore, you should drink as much as possible. At first, 1.5 liters a day may seem like a lot. Start small and drink in small sips. Soon the body will get used to the new regime and you will notice that you have become more energetic. Sugar is the main enemy of a good figure.
However, it is not necessary to forget it forever. Put a spoonful of sugar in tea and coffee instead of the usual two, and this simple measure will allow you to lose up to 2 kg a year. Nutritionists also advise to reduce the consumption of carbonated drinks and white bread. It is a "junk food" that gives a quick feeling of satiety, but just as quickly turns into body fat.
There are a number of foods that stimulate the metabolism. If the metabolism is fast, all food is converted into energy and not stored as fat. The healthy list includes chili peppers, ginger, cinnamon, citrus fruits, apples and cabbage. By diluting your diet with these foods, you will begin to lose weight. Tourism is good for the body and helps in the fight against excess weight. Maybe not everyone will have time for them, but everyone can: abandon the elevator in favor of climbing the stairs; get off the bus a few stops before the house to walk the remaining distance; play with children in active games during walks.
Regular walking is an easy and affordable alternative to cardio. This is one of the effective methods of losing weight. Small meals are a good choice for those who want to be slim.
Includes 3 main meals a day and 2 snacks, nuts, bread, dried fruit and fresh fruit are suitable. Portions should be such that there is slight hunger, because the feeling of satiety comes after 20 minutes.
When eating according to this scheme, the body will maintain the energy reserves it needs for full functioning. At the same time, he will not get extra calories that inevitably accumulate on the sides and waist. Any nutritionist will tell you that one should not starve, because sooner or later it will lead to a crash. If you want to eat in the evening - eat. Studies have long confirmed that it is allowed to eat even at 21.00.
The main thing is to have dinner a few hours before going to bed, choosing light protein foods, vegetables, and kefir. Healthy sleep is necessary for the body to restore its strength and stimulate the production of the hormone ghrelin, which controls hunger. If you sleep less than 8 hours a day, even intensive training in the gym and diets will not bring results. Fat will continue to be deposited in problem areas.
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The most lazy and unaccustomed to work person can at some point gather strength and decide on some important action. For example weight loss. The problem is that if the correct daily regimen and proper nutrition do not become habits, there is a risk that after some time you will get rid of it and "disengage" from the achieved results. So it would be nice to look at the good and bad habits that affect weight loss.
After all, it's actually a way of life. Why do we say that it is better to build the right habits than to make efforts on yourself and radically change your lifestyle in one day? Habits do not need to be consciously controlled if they are beneficial.
That is, once you have formed a successful pattern of behavior, then you will not have to constantly control yourself, because there will be no conditions for the accumulation of unnecessary kilograms. And vice versa - bad habits that lead to fat accumulation must be eliminated forever, and not simply compensated for with periodic bouts of initiative and motivation.
For example, when you suddenly stop eating sweets and then still fall apart because you can't control the craving. We're not going to advise anything like "go to the gym" or "eat right." These are not habits at all, but conscious and rather hard work. It is better to turn to habits that do not require much effort, but contribute to the gradual return of the figure to normal.
Useful habits for losing weight can be presented in the form of such a list. To feel full faster and reduce the amount of food eaten, 30 minutes before eating it, it is enough to "fill" a glass of water. This is the simplest habit that everyone is talking about. But what effect does its observance give: water stimulates digestive processes, produces an additional diuretic effect, temporarily suppresses hunger. A mandatory meal should be not only breakfast, but also lunch.
Everyone knows you can't skip breakfast when you're losing weight. But for some reason, few people say the same about lunch. In fact, lunch is also mandatory - between 1pm and 4pm. It depends on when the other meals were. Lunch is rich in protein and fiber. You should get used to having lunch at approximately the same time in small portions. Healthy sweets are allowed and desired. Completely giving up all sweets is, oddly enough, a bad habit that works against weight loss. Some sweets are not only allowed, but will be useful.
These are mostly fruits, honey (a spoonful, no more), natural marmalade and marshmallow. In general, except for fruits, 30-35 grams per day is enough to get a pleasant feeling, but not at all to harm the contours of the body. Walk when you have time and opportunity. And why not walk a few stops to work, only then transfer to public transport? Of course, if you can't imagine life without a car at all, then at least take a walk in the evening. There's no need to set records rolling kilometer after kilometer. Enough and 20-30 minutes to walk at a fast pace. Empirically reduce portions to the limit. You've probably heard that a serving of food should fit in the palm of your hand. Perhaps for someone this volume will seem too small.
Then try to gradually reduce the usual portion until you reach the one that gives you a feeling of fullness, but does not leave a burden in the stomach. Get into the habit of taking mild diuretic drinks. It is not about special fees from a pharmacy, but for example green tea. It helps you not to gain weight, and it tones much more safely than coffee.
Many meals are better than few. You may also be surprised, but the habit of eating many times a day is really beneficial. Provided you only use small portions. Then in just one day there can be up to six meals: starting from the moment you wake up and ending with a glass of kefir an hour before going to bed. Why kefir? Yes, because it absorbs very quickly. It turned out to be something like the "magnificent seven". Each of these habits will help you lose weight, even if you don't follow any strict diet or go for killer workouts.
But habits, as we noted earlier, are not only good. Some of them, unfortunately, interfere with maintaining a normal figure. And you should also know about them to avoid unnecessary problems later. Dealing with habits, as we said earlier, is extremely difficult.
It will take a lot of effort to get rid of them for sure. At first you will have to be extra careful to control them, but after a few weeks such control should become easier. What should you deal with or at least try? Do not bring food in front of the TV or computer.
While watching programs and movies, as well as playing computer games, it is impossible to control the power supply. The risk of overeating becomes particularly high.
You can't stay up late. Someone sits at work for a long time, someone goes to clubs, someone watches TV shows until the morning. It's bad for the figure.
To maintain a normal metabolism, you need to go to bed on time - no later than 12 at night. Stop buying microwaveable food. No one disputes that it is simple and sometimes even tasty. But there are so many harmful substances in instant food that no good habits can compensate for the damage caused by them. Stop eating fried foods.
Looks like what could happen from a serving of fries or a hamburger? Nothing good, really. Fried foods will also throw off all your attempts to lead a healthy lifestyle. Alcohol - fight. Of course, completely giving up alcohol is very difficult.
Especially in such a nervous time, when alcoholic beverages are mainly for relaxation. But regular intake of even small portions of alcohol worsens the metabolism and leads to fat accumulation in the waist area. Stress must be properly removed. Stress eating is a phenomenon known to most women. It certainly helps for a while. But then it only gets worse. It is better to develop a new habit - to give up food and sports. You cannot eat without hunger.
Trying to create an optimal daily routine, those who want to lose weight too often set a clear time for eating. And they don't even care if they really want to eat.
In fact, it's much healthier to eat only when you feel hungry. And if it is missing, then you can make an exception and skip one of the tricks.
It turns out that there are also many bad habits. It is unlikely that you will be able to handle them all at once. It is clear that it is better to act consistently and refuse such behaviour step by step: first deal with one, then move on to the next. In this case, the chances of losing weight are much greater. A person who has "developed" good weight loss habits and abandoned bad ones will always look decent. Even gender doesn't matter here.
As you can see, there were no impossible tasks to set. Everything described is quite realistic and doable. For more motivation, you can scroll through the video. It also talks a lot about weight loss habits. We will say goodbye to this... Or let's see something else - there are always many topics, not only about losing weight. Now we're chowing down on that huge burger… and that's it, since Diet Monday. Familiar photo? Even if you keep your word and continue on an unfortunate diet, it is not a fact that the extra pounds will easily and painlessly leave your mortal body. And remember that diets give only a temporary effect.
And yes, by the way: without a system and regularity, diets, as well as sports, do not work. In order to lose weight exactly and not be afraid to gain extra pounds again, you just need to change your own eating habits. And it is not at all as difficult as it seems.
About how important it is to drink clean water, only lazy people did not write. But in the context of our topic it can be repeated. We recently wrote about the beauty secrets of Japanese women, for whom a glass of water right after waking up is as much a necessity as brushing your teeth and removing your make-up before bed. The fact is that water activates metabolic processes in the body and prepares the gastrointestinal tract for work, so this habit of Japanese women is definitely worth adopting.
The Drink of the Good: Can Green Tea Help You Lose Weight?
Let's go back to the slim and beautiful Japanese women. Do you know what is the most important food in the diet of the inhabitants of the land of the rising sun? That's right, breakfast. You better get an extra 20 minutes of sleep and you can eat at work, you argue. And here it is impossible! At night, your body manages to get hungry (although sometimes it seems that this is not the case), and the lack of breakfast is a huge stress for it, causing the metabolism to slow down. Do you know what will happen next? Elementary: everything you eat after that, the caring body will put aside for the future. So reconsider your views on breakfast and allow yourself whatever your heart desires in the morning. But only if your morning doesn't start at noon.
Do you know what the secret is to all these newfangled weight loss diets? In addition to the fact that the nutritionist describes in detail all the permissible foods, the number of meals is increased from the usual three to six. Because the feeling of hunger is the main enemy of a slim figure. Have time to eat before you feel hungry. Important point: the portion should not exceed 300 grams.
Salt is another worst enemy of slimness. It not only retains water in the body, but is also a powerful appetite stimulant. Do you understand what we mean? So remember your childhood and stop over-salting your food.
Thanks to the school canteen, tea without sugar just didn't exist there. If the school habit is still with you and you add sugar or substitutes to your hot drinks, it's time to relearn. And in order not to be painful as hell, splash yourself with expensive tea, putting sugar in it is just a sin. Our choice is milk oolong: tasty, a little sweet, and also good for weight loss.
The lunch break at work is a great opportunity to exhale, relax and escape from the routine. But there are also pitfalls: when you have lunch in a cafe or restaurant, you don't know what this food is made of, what oil it's fried in, how much salt it has, etc. Better buy nice lunch boxes and bring food to work. First, you'll save money. And secondly, you will always know what you ate and who is to blame for the extra centimetres in the waist.
Even if you're not working or working from home, keep something healthy "for a snack" on hand. This can be fresh fruit, berries, a mix of nuts or dairy products.
Sometimes it seems to us that we have not eaten enough or that we get hungry too quickly after the main meal. But far from always our sensations are feelings of hunger. Often it is a banal thirst.
Therefore, before removing the second portion of food from the refrigerator, drink a glass of clean water and wait 10 minutes. Probably, the feeling of hunger will disappear and you will calmly hold onto the next planned meal.
There are many ways to lose weight. And I'm sure you've tried a lot. But is it possible to lose weight so that the weight does not return? After all, this is exactly the "result" that 95% of those who lose weight get. It means what? So you are doing something wrong! Losing weight is not a result. It's a process. And it must be controlled and monitored.
Especially the first time, at least for a few weeks. It is necessary to control the main points of proper nutrition (fortunately, there are not so many of them), the basic rules. Then it will be easier, new habits will be used, they will require less and less attention. And finally it will be done automatically. Then your weight will gradually start to decrease.
5 healthy habits for successful and lasting weight loss:
1. Drink water!
You can't lose weight without water. Water dissolves toxins, fats, removes all unnecessary waste from the body . The body must be cleansed daily, otherwise toxins will be deposited in your body in the form of sand and stones in the kidneys, gall bladder, liver, as well as cholesterol plaques on the blood vessels, salt deposits, etc. In the absence of fluids in the diet, you will suffer from swelling and cellulite .
2. Replace the bowl of sweets and biscuits with a plate of fruit (summer help us!).
It often happens that a person seems to eat little. So where does the extra weight come from? It's all about binge eating. He went to the kitchen, took a piece of candy - and put it in his mouth. Automatic that even he didn't pay attention. For the body, these are excess calories that accumulate imperceptibly during the day. Fruits, however, are a completely different matter. The first is fiber, which promotes weight loss. Second , fruits fill the stomach due to their volume and have a minimum of calories. The body will be very pleased, believe me.
3. Eat slowly, chew food thoroughly .
This is a long-known general truth, but, unfortunately, not everyone follows it. And here the issue is not only that when chewing food slowly, saturation occurs faster and we eat a much smaller portion . The point is also that the enzymes needed for digestion are produced in saliva. In fact, the assimilation and digestion of food takes place in the mouth . And if we eat quickly, without chewing completely, then the food enters the stomach not fully prepared, processed. And there is more stress on the pancreas. As a result, the gastrointestinal tract wears out faster and food is absorbed worse . So, eat slowly, chew the food until liquid.
4. Keep a food diary.
This disciplines you and you will see more clearly how much and what you eat daily. Sometimes a person only thinks that he eats little. And when he begins to monitor his diet, it turns out that there is a piece, then a piece - here they are an additional 300-500 calories . Here he is overweight. Take a small notebook, keep it in your bag at all times, so you can write down what and when you ate.
5. The last meal – 3-4 hours before going to bed.
Our digestive tract needs rest at night. At night, food is not digested. If you eat late, it means that everything you ate will rot and ferment in the intestines by morning.
Here are 5 habits you should incorporate into your regular diet.
If you can follow this, you will be able to see the first tangible results in the form of a plumb of 0.5 to 1.5 kg per week! With you was Inna Zorina, nutritionist, weight correction coach.
For those who do not want to sit on grueling diets and spend many hours in fitness centers, I offer a list of useful habits for losing weight. Don't try to implement these habits all at once, but gradually, adding 1-3 at a time. By following these rules, you can not only regulate your weight, but also keep your figure in optimal shape.
Approximately 3-6 weeks are enough for any rule performed daily to become a habit. And if we do something with pleasure, without straining, as if by itself, and with all this we lose weight, everyone (everyone) who monitors their figure dreams of this.
Get some sleep. Did you know that you can lose weight even while you sleep? Lack of sleep disrupts the production of the hunger hormone (ghrelin) and then the satiety signal to the brain arrives late. According to studies, it has been found that a person who is chronically sleep-deprived consumes more calories than necessary by 40 percent.
Drink a lot of water. I have already written about this many times.
Don't elevate food into a cult. Pleasure is not only on the plate in the kitchen, but all around you, in the world around you. Look for them.
Leave the table feeling a little hungry.
Avoid short-term diets. They are ineffective, if only due to the fact that after their completion, the weight returns kilograms. Moreover, such diets do not bring any pleasure, but turn life into a nightmare.
Love and respect yourself and your body.
Do sports. It can be some simple exercises performed every day, sometimes even walking for an hour is enough to look good and improve your well-being.
Move, move as much as possible. Don't envy the models in glossy magazines. You don't know what sacrifices and limitations they had to make to look like this. Also, don't forget the wonders of Photoshop… Buy nice clothes.
Avoid clothes that are designed to hide your figure. This doesn't mean you have to wear everything tight, there's no need for extremes. But you have to like the clothes you wear. After all, do you remember the theme of loving yourself and, of course, your body? In loose clothes this is hardly possible.
Do not smoke or abuse alcohol. Everything you eat after alcohol goes to the fat depots. Eat only tasty and quality food. Discover the world of healthy and delicious food. It is a myth that everything that is healthy does not taste good. I wrote about it here. There are many recipes for preparing delicious and healthy meals.
Experiment. Do not get carried away with sugar substitutes, low-fat foods, food should be nutritious.
Eat 4-6 times a day - often and in small portions.
Breakfast should be protein-vitamin, if you are used to eating porridge in the morning, then it should be whole grain porridge cooked in water, not milk. You can also eat whole grain bread, muesli (without sweet additives - chocolate, sunflower seeds, sugar, candied fruits, coconut or honey, it is better to pour freshly squeezed juice than yogurt - it will be less calories) .
Drink kefir before going to bed - a low-calorie drink that helps those who want to lose weight. There is even such a recommendation: drink a glass of low-fat kefir not in one breath, but in 3-5 sips, and eat with a teaspoon.
Do not reject any products outright. The more you say no, the more you want.
Eat a small piece, just a little of what you really want. This way you will reduce the edge and avoid a stressful situation.
Chew food thoroughly, "taste" each bite, this way you will feel full faster, do not overeat and it will be more useful for digestion.
A good breakfast will boost your metabolism and help you feel full, preventing you from taking in extra calories during the day. A healthy breakfast should include:
cereals squirrels fruits fiber a lot of liquid
Try to eat slowly and chew your food well to help your body digest it properly and absorb the beneficial nutrients. Every woman wants to lose weight.
It doesn't matter if she is really overweight or not. We are always dissatisfied with ourselves, we always strive to get rid of extra pounds , to be in shape and to please others. Such is our feminine essence. But losing weight doesn't have to be a sacrificial ritual.
You shouldn't live a week on the same water, and then quickly regain the hard-to-shed pounds. Nothing good will come of it, you will only undermine your health and disrupt your metabolism.
Losing weight, on the other hand, should be an inconspicuous habit that does not interfere with your daily lifestyle and does not cause unpleasant emotions.
To eat well, you just need to take a break from work, get up from your desk and devote yourself entirely to lunch.
Remember that you will not be able to lose weight sitting in front of the computer and correcting important documents.
The brain is connected to our stomach.
Therefore, if you focus not on food, but on the annual report, then the stomach will not be able to completely burn excess calories.
The result is extra weight. Dinner in blue tones promotes weight loss If possible, dine in the Blue Room. Blue is a natural appetite suppressant.
Blue lights make food less appealing, while warm colors like yellow have the opposite effect. don't you believe? Then remember at least one restaurant with blue shades in the interior. Never skip breakfast.
Skipping breakfast puts your body into starvation mode, so your metabolism slows down and starts conserving energy. The food used for breakfast is almost completely absorbed, leaving no chance of overweight.
Morning coffee is good for weight loss Studies show that despite endless complaints about the harm of coffee, this drink still brings benefits.
It is a fact that a cup of strongly brewed coffee in the morning helps increase the metabolic rate by 16%, accelerates breathing and heart rate.
The only condition for drinking this drink is to drink coffee without sugar and not to abuse it. One glass a day in the morning is enough in the fight for a slim figure. Therefore, if you have no serious medical contraindications, take advantage of the morning coffee. Eat desserts. Pretty weird weight loss tip, but not a bug or typo.
Do not give up the pleasure of eating sweets.
The only trick is that the dessert must be chosen correctly. A pillow of dark chocolate will kill the desire to eat something more caloric and will cheer you up. Otherwise, you still can't resist and eat something completely unhealthy. And for other wonderful properties of chocolate, read the article. Why spend money on boring and stuffy gyms when you can just run and have fun in the fresh air.
Such a workout will not only affect your weight and well-being, but will certainly invigorate you. The combination of intense training and the use of fish oil has an excellent effect on the burning of fat enzymes.
Simply take 2 capsules 2 hours before training. Get a journal and honestly, without embarrassment, write down everything you ate. It will soon become clear to you where the extra pounds come from.
Also remember that a portion of salad should be the size of a fist, a portion of side dish should fit in the palm of your hand, and a portion of meat or fish should be no larger than a deck of cards.
Hang a picture of yourself on the fridge with all the charms of being overweight, and next to it is a picture of a girl who inspires you to lose weight just by her looks.
Every time you sneak into the kitchen at night, compare the two photos on the refrigerator door. Your body is still not perfect? Then turn over, pour a glass of water, drink it and … march to bed! As a last resort, see the article.
Is it possible to eat at night and use useful tips.
Grapefruit to the rescue! Recent studies have found that simply by eating half a grapefruit before each meal, you can lose between 1.5-4.5 kilograms in 12 weeks. Such a passive diet is within the power of every lady.
Green tea helps you lose weight Green tea is able to save you from excess weight due to the content of fat burning elements in its composition. By drinking 2-4 cups of green tea a day, you can get rid of 200 kJ.
Gum isn't just for teeth?! It turns out that just chewing gum burns eleven extra kilojoules per hour. That's 19 percent more energy than sitting in front of a computer monitor without chewing gum.
And as strange as it sounds, if you chew for four hours a day, you lose up to 2 kg per year. During menstruation, a woman loses a lot of iron every month. Iron, in turn, is an important element that helps deliver oxygen to muscles and all organs.
The lack of oxygen in the body slows down the metabolism and, as a result, stops the fat processing process.
So eat more iron-rich foods like spinach, broccoli, apples, beef liver, etc. Just drink your food with milk. Milk contains calcium, which will help reduce the amount of saturated fat and get rid of the extra 300kJ. Having a fibrous structure, calcium molecules easily bind to fat molecules, which helps to remove them through the intestines.
Try to stand more at work, talk on the phone, in transport, in the kitchen, etc. Of course, you can hardly count on lightning weight loss from standing while talking. But burning the extra 225kJ for every 25 minutes of 'idling' is very real.
During the main meal, take a fork or spoon in your left hand (well, if you are right-handed, then in your right hand). By habit, you will eat slowly, which will help you concentrate on the food, enjoy its taste and not overeat. Your plate should contain ¼ protein (meat, eggs, fish) and ¾ plant foods.
In addition, plant foods should be of different colors. And this is not an aesthetic whim, but the need for a complete complex of vitamins. Products of different colors saturated with certain vitamins.
By eating food with different colors, we eat in a balanced way. Leave the elevators for the elderly. You are young and full of energy. So get into the habit of taking the top of a few floors yourself.
Fish and other inhabitants of the deep. If you want to lose weight, eat more fish. Oily varieties of fish contain an Omega-3 complex that can affect the brain centers responsible for the feeling of hunger.
Thus, you will fill up on fish faster than, for example, on meat. It may sound funny, but the size of the dishes does matter! Try to eat small meals. Less food will fit on a small plate and you won't overeat accordingly.
I wish you to keep fit without dieting, to be beautiful and slim! And check out my women's fiction magazine. ru subscribe to the newsletter! ELLE - about weight loss rules that really work Wake up and sing! Often during the routine we forget to stretch and smile in the morning, and this, it turns out, is one of the most important factors for the tone of the body. And for those who decide to lose weight, some simple actions at the very beginning of the day guarantee an impressive result.
ELLE found out which morning habits contribute to effective weight loss. By letting light into the room, you let in positive energy that has a beneficial effect on the body. Scientists from the American Northwestern University found that only 20-30 minutes of bright light received in the morning can improve metabolism and many other processes. Regardless of physical activity, amount of sleep, age or calories per day, morning light accounts for 20 percent of each person's weight and height.
So before you start your daily exercise, open the curtains and smile at the bright light.
Even the shortest exercise that is done every morning before breakfast will contribute significantly to the process of losing weight than jogging and a full-fledged fitness lesson at any other time of the day. Studies show that those who eat a large breakfast after a little exercise in the morning burn more fat than those who eat a light breakfast and only then go for a run. If you are used to drinking a glass of orange or apple juice in the morning, it is best to use a tall, narrow glass for this, rather than a standard wide one. Visual deception allows you to reduce the amount of liquid consumed, and with it, the amount of sugar. In general, it is best to drink plain water.
It may sound strange, but if your goal is to reduce your calorie intake, spread butter or jam on the bottom of the toast instead of the usual top and get about half the usual portion. According to nutrition experts, this habit allows you to send the right signals to the body, since the tongue will immediately feel the taste and, accordingly, the feeling of satiety will appear faster. Scientists are increasingly coming to the conclusion that the key to successful weight loss is more than we thought, the amount of protein consumed in the morning.
If you eat a protein-heavy breakfast in the morning with eggs and, for example, a slice of ham instead of dairy and grains, then you'll want to eat a lot less than usual for lunch. Protein has long been considered the number one guarantor of a hearty breakfast. A few minutes of quiet concentration on breathing can set the right mood for the day ahead and increase self-awareness, including the necessary focus on food.
It is a lack of self-awareness during the day that is often responsible for poor eating choices, which is why it is so important to take at least five minutes in your morning routine to look within yourself.
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